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  #51  
Unread 09-08-2014, 10:50 PM
Salvatore Salvatore is offline
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In a bad place at the moment, haven't trained for a few weeks. Going to try and train today.
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  #52  
Unread 09-10-2014, 06:13 AM
Salvatore Salvatore is offline
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Deadlift 100kg x 3,3,3,3,3,2,2,2
Overhead Press 40kg x 3,3,3,3,3,2,2,2
Ukrainian Deadlift 40kg x 20,20
Pull Ups x 6,6,6,6
Ab wheel x 20,20

I was this close to not training after my warm-ups, but I forced myself to do it. My shoulders were really giving me grief these last few weeks. I'm assuming from the 2nd round of benching & presses, so I'm dropping that extra volume.
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  #53  
Unread 10-06-2018, 03:48 PM
Salvatore Salvatore is offline
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After a long layoff from training and some personal issues, I'm back at it again. I was going to do the greyskull routine, but after a week, I didnt feel the volume was enough.

Upper 1
Dips 5x3 & 3x6 (-20% less weight)
Barbell rows 5x3 & 3x6 (-20% less)
Barbell curls 3x8

Lower 1
Squat 5x3 & 3x6 (-20%)
Stiff leg deadlift 3x8
Ab wheel rollouts 3x near failure

Upper 2
Overhead Press 5x3 & 3x6 (-20%)
Pull ups 5x3 & 3x6 (-20%)
Lying tricep extension 3x8

Lower 2
Power clean 3x1
Front squat 5x3 & 3x6 (-20%)
Good morning 3x8
Ab wheel rollouts 3x near failure

With the progression, it is like the Doug Hepburn routines. Each session you are adding 1 rep to 1 set.

Eg.
Session 1
Squat 3 3 3 3 3 & 6 6 6

Session 2
Squat 4 3 3 3 3 & 7 6 6

Session 3
Squat 5 3 3 3 3 & 8 6 6

Until you get to 5x5 & 3x8, then increase weight accordingly and start over at 5x3 & 3x6. The 3x8 assistance exercises like curls & SLDLS I will just progress if technique is good and I perform all reps. Powercleans will progress from 3x1 to 3x3 until weight increase.

In a slight calorie deficit, have home gym access & ample recovery time each day.


For anyone reading, does the layout of exercises look ok? The things I'm querying were whether to have SLDL's (heavier) or good mornings (lighter) on my squat day?

And out of dips & overhead press, which exercise would have less impact on front squats if performing them the day after?

Then again, I could be concerned for nothing and it wont make an iota of difference.

Thanks for reading.
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  #54  
Unread 10-07-2018, 05:26 PM
Salvatore Salvatore is offline
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Had a family function yesterday so didnt have a chance to log the workout:

Squat 75kg x 4 3 3 3 3 60kg x 7 6 6
Stiff leg deadlift (slight deficit) 57.5kg x 8 8 8
Ab wheel rollouts on knees x 10 10 10

Bodyweight is around 71kg, down from 76kg 2 weeks ago. Bodyfat I'm estimating is high teens, will add some photos.

Last edited by Salvatore : 10-07-2018 at 05:29 PM.
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  #55  
Unread 10-07-2018, 11:30 PM
Salvatore Salvatore is offline
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Overhead Press - 37.5kg x 4 3 3 3 3 - 30kg x 7 6 6
Pull ups - Bodyweight x 4 3 3 3 3 Assisted (resistance band) x 7 6 6
Lying tricep extension - 22.5kg x 8 8 8
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  #56  
Unread 10-09-2018, 02:28 AM
Salvatore Salvatore is offline
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Powercleans 47.5kg x 2 1 1
Front Squat 62.5kg x 4 4 4 4 4 50kg x 7 7 7
Good morning 30kg x 8 8 8
Ab wheel rollouts (knees) x 10 10 10

Speeding up progression a little, adding a rep to each set per session, instead of only 1 rep to 1 set. Will do it until my numbers go up a bit or as long as recovery allows.
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  #57  
Unread 10-10-2018, 02:54 AM
Salvatore Salvatore is offline
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Bodyweight - 70kg

Dips + 10kg x 4 4 4 4 4 +5kg x 7 7 7
Barbell rows 57.5kg x 4 4 4 4 4 50kg x 7 7 7
Barbell curls 26kg x 8 8 8
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  #58  
Unread 10-10-2018, 09:41 PM
Salvatore Salvatore is offline
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Bodyweight 71kg

Squat 75kg x 4 4 4 4 4 60kg x 7 7 7
Stiff leg deadlift 60kg x 8 8 8
Ab wheel rollout (knees) x 12 12 12
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  #59  
Unread 10-12-2018, 05:07 AM
Salvatore Salvatore is offline
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Bodyweight 70.5kg

Press 37.5kg x 4 4 4 4 4 30kg x 7 7 7
Pull Ups Bodyweight x 4 4 4 4 4 assisted x 7 7 7
Lying tricep extension 23kg x 10 10 10
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  #60  
Unread 10-12-2018, 05:12 AM
w1cked w1cked is offline
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Thanks mate, will be keeping an eye on you as well!!
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